Top 100 healthy foods for 2019

Our expert nutritionist has pulled together the top 100 foods to eat to stay healthy in 2019. Organised into sections – pantry and fridge staples, fresh fruit and vegies, seeds and nuts, proteins, and new foods to the supermarket – you can easily add them to your supermarket shopping list. So take a look through the list and let’s get healthy in 2019.

Start the day with a bowl of fibre-packed wholegrain oats for long-lasting energy throughout the morning. With more soluble fibre (beta glucans) than any other grain, oats have been proven to help lower cholesterol and can assist in reducing blood sugar levels. Oats are also a natural prebiotic, therefore assisting gut health and nutrient-rich containing useful amounts of iron, manganese, zinc, vitamin E, folate and B vitamins. Find them in the breakfast cereal aisle and then try them in this healthy breakfast bowl.

Brown rice still contains its nutrient-rich bran and germ, so is considerably more nutritious than white rice. An excellent source of carbohydrate, brown rice is rich in dietary fibre and takes longer to digest. It’s an excellent source of the trace mineral manganese, and the mineral magnesium essential for bone and heart health, as well as assisting to relieve PMS symptoms and possibly even anxiety. Use in salads and stir-fries or add a handful to soups, casseroles and stews for added fibre and texture. Find it in the rice section, and try it in this Japanese fried rice.

Chewy and nutty barley is packed with beta glucan soluble fibre, linked to reduced risk of heart disease and insoluble fibre, which helps maintain a healthy bowel and reduces the risk of colon cancer. Barley is also low GI and an excellent source of selenium, one of the body’s antioxidant nutrients, defending against oxidation and supporting immune function. Find it in the soups and dried legumes section, and try it in this lamb, barley and roasted cauliflower salad.

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